ProMotion_Tenonitis and Sports

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

STAFF SPOTLIGHT: WHITNEY FLOYD, PT, DPT

Whitney Floyd is originally fromTurbeville, SC. She received her Bachelors of Science from Clemson University in Health Science with emphasis in Health Promotion and Education in 2016 followed by her Doctor of Physical Therapy from the University of South Carolina Columbia in 2019. Whitney currently resides in Manning, SC with her husband Austin and their two dogs. Whitney’s passion area is working with dancers in a variety of ways including injury prevention, dance performance training and rehabilitation after injury as she was a competitive dancer for roughly 15 years. In her spare time, she enjoys teaching dance and choreographing pieces for local competitive dance teams and school dance teams as well as judging dance

competitions and auditions. Her other general clinical interests include neurological rehabilitation and general orthopedic rehabilitation. She is excited to give back to the communities she grew up in as a Staff Physical Therapist with Promotion Rehab and Sports Medicine. SUCCESS STORY: “ I made the RIGHT choice.” “ProMotion Rehab and Sports Medicine offers big city therapy with a hometown touch! I never had an injury, or surgery, that required physical therapy, so I was very cautious about choosing the right rehab facility. Well, I made the RIGHT choice selecting ProMotion. Their service and front desk offer friendly and efficient service. Their therapists are very knowledgeable, professional, thorough, and friendly. I have seen 3 therapists and they each are consistently following the surgeon’s therapy treatment; however, each therapist has their own style that guide me to perform the exercises correctly. Thank you to each one at this rehab facility” — E.D.

REDUCE YOUR RISK OF INFECTION

AVOID HUGS & SHAKING HANDS

CLEAN YOUR HANDS OFTEN

AVOID TOUCHING YOUR FACE

SNEEZE & COUGH INTO TISSUES

USE GLOVES WHEN NECESSARY

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NEWSLETTER The Newsletter About Your Health And Caring For Your Body

GET BACK TO DOING WHAT YOU LOVE.

Understanding tendon problems: While there are some sports injuries that happen after a bad day, there are others that develop over time. Tendinitis or tendon disorders is an incredibly common issue that causes pain to develop around the joints. This can impact the hips, knees, ankles, elbows, shoulders and wrists. Pain caused by tendinitis can impact everyday activities, making it exceedingly difficult to remain comfortable and pain-free with your day to day, much less to remain active. Tendinitis can make simple activities such as picking up a gallon of milk or attempting to put something away on a shelf over your head incredibly painful and challenging. Unfortunately, when tendon problems develop, they often stick around for a while. Pain that begins as frustrating and seemingly minor can quickly become chronic and debilitating. Working with a physical therapist is the best way to address tendon pain early on, to improve range of motion and reduce the severity of your pain without having to turn to pain medications. Evidence shows that progressive loading and eccentric training of tendons in most major body regions is highly effective and less risky than other avenues of treatment, such as medications or injections. An injection can actually weaken the integrity of a tendon over time, and there are a number of medications with known side effects of weakening tendons or causing muscle pain.

Dealing With Tendon Issues: Athletes are naturally at an increased risk for experiencing injuries. This is not the result of any particular health issue, but is often due to exposure. Repetitive activities, poor technique or form, and fatigue are more often than not the primary factors that can predispose active individuals to potential injury. On more days than not, the injury won’t happen, but as every athlete knows, it only takes one bad day — one day when fatigue throws off your form just enough to cause your gait to be off, for you to feel a little distracted and not realize an obstacle is coming up, or just a fluke of a moment in which something goes wrong and you go down. Many athletes attempt to push past the pain of their initial injuries, which can often lead to those injuries becoming more severe. Working with a physical therapist is especially important for athletes for this reason. A physical therapist can help identify potential issues with movement strategies and form that may increase the risk for injury, as well as help identify potential injuries as they develop, and assess the severity of and best treatment options for those injuries as soon as possible, so that you always know exactly what your body needs to feel at its best.

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WHAT IS TENDINITIS?

Tendinitis (also referred to more recently as tendonopathy) is a common issue among athletes because it develops as a result of overuse. While the average person may engage in standard physical tasks such as walking or typing for a good portion of the day, an athlete takes repetitive movements to a new level. Consider a tennis player, for example. In addition to running and jumping, a skilled tennis player will spend hours every week swinging the racket, working on their serve and forehand and backhand strokes, and this could result in added stress on the elbows and wrists, not to mention the shoulders. Every bone in the body is connected to muscle by way of tendons. Tendons are flexible and allow the body to move more freely by letting bones move towards or away from one another; they also play a substantial role in shock absorption and controlling functional movement. Tendinitis occurs when a tendon becomes inflamed acutely. Swelling around the tendon can make movement painful and difficult. Typically, when pain is caused as a result of tendinitis, the pain is isolated at those specific areas of the body. This means that a tennis player may experience tendinitis in the elbow or shoulder, whereas a runner may be more likely to experience it in the Achilles tendon or the front of the knee. Tendonopathy occurs when there is no acute inflammation or swelling of a tendon, but a chronic pain felt in the tendon that is associated with movement of the

associated joint. There is often still some point tenderness along the length of the tendon, and you may notice increased tightness, spasm or trigger points in the muscle above the tendon that’s involved. It will often be stiff and painful upon waking first thing in the morning, improve some with movement as you get your day started, and then worsen with prolonged movement or repetitive motions later in the day. Treating tendon issues The best treatment for tendon issues is time and progressive loading. Unfortunately, this is something that many people are unable or reluctant to give to an injury. When tendon issues develop, the best thing to do is try to provide relative rest to the area, temporarily reducing the repetitive loads that have triggered the pain in the first place. Taking a few days off of practice or away from your workout may be sufficient, but in other cases, this may require several weeks of reduced weight-bearing to calm the tendon down, followed by a progressive strengthening program to improve tendon function and its ability to attenuate forces during all of your activities. Working with a physical therapist can help you identify the best treatment methods for your individual tendon issue. Your physical therapist can also help you identify the best preventative exercises and activities to reduce your likelihood of developing tendon issues.

THE BEST PART ABOUT 2020 ... It’s Almost Over! Your cost of physical therapy could be minimal or completely covered by your insurance plan from now until the end of the year! If you are a patient with a family plan, have had major surgery or have a chronic illness, you are especially likely to have a $0 balance remaining on your out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by your insurance plan. Close to having met your insurance deductible for the year? Now is the time to come in for

Physical Therapy! Are you feeling aches & pains? Need to work on your core? Lets get ready to say goodbye to 2020 and get a head start for 2021! Contact us today to schedule your appointment.

Call Today! LAKE CITY (843) 374-0185 FLORENCE (843) 407-0377

HEALTHY RECIPE: GREEK ISLAND CHICKEN SHISH KEBABS

EXERCISE ESSENTIALS

ECCENTRIC HEEL RAISES

Stand while holding a chair as shown. Raise up onto your tip toes, lifting your heels as high as you can and hold the position for 3 seconds. Take an additional 4 seconds to lower back to the floor. Repeat 10 times or until you feel 6-7/10 fatigue in your calf muscles. Progress by going up on both feet and lowering only on one foot, with the opposite foot in the air.

INGREDIENTS: • ¼ c olive oil • ¼ c lemon juice • ¼ c white vinegar • 2 cloves garlic, minced • 1 tsp ground cumin • 1 tsp dried oregano • ½ tsp dried thyme • ¼ tsp salt • ¼ tsp ground black pepper

Exercises copyright of

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• 2 large green or red bell peppers, cut into 1-inch pieces • 1 large onion, quartered and

th er iff th ed

• 2 lbs skinless, boneless chicken breast, cut into 1 1/2-inch pieces • 6 wooden skewers

separated into pieces • 12 cherry tomatoes • 12 fresh mushrooms

DIRECTIONS: Whisk the olive oil, lemon juice, vinegar, garlic, cumin, oregano, thyme, salt, and black pepper together in a large glass or ceramic bowl. Add the chicken and toss to evenly coat. Cover the bowl with plastic wrap; marinate in the refrigerator for at least 2 hours. Soak wooden skewers in water for about 30 minutes before use. Preheat an outdoor grill for medium-high heat; lightly oil the grate. Remove the chicken from the marinade and shake off excess liquid. Discard the remaining marinade. Alternately thread pieces of the marinated chicken with pieces of bell pepper, onion, cherry tomatoes, and mushrooms onto the skewers. Cook the skewers on the preheated grill, turning frequently until nicely browned on all sides, and the chicken is no longer pink in the center, about 10 minutes. Source: https://www.allrecipes.com/recipe/218485/greek-island-chicken-shish-kebabs/?internalSource=st reams&referringId=84&referringContentType=Recipe%20Hub&clickId=st_trending_b

g. nt is ve ys er m to of he al nd

Sit or stand with good posture and forearm supported on table or with your opposite hand. Make a fist, and extend your fist upward. Hold for 3 seconds at the top. Take an additional 4 seconds to lower back to your starting position. Progress by holding a dumbbell or a can of soup for added resistance. ECCENTRIC WRIST EXTENSION

Exercises copyright of

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FREE 20 MINUTE CONSULTATION

YOUR HEALTH IN MIND!

The staff at Pro-Motion Rehab is focused on keeping our equipment and facilities clean for you. To help prevent the spread of COVID-19, we want to also encourage our patients to help prevent the spread of coronavirus by:

CALL TO SCHEDULE TODAY!

LAKE CITY 148B Sauls Street Lake City, SC, 29560 TEL: 843-374-0185 FAX: 843-374-0189 CAMDEN 301 E Dekalb St # B, Camden, SC 29020 TEL: 803-432-2432 FAX: 803-432-1779

FLORENCE 610 W. Palmetto Street Florence, SC, 29501 TEL: 843-407-0377 FAX: 843-799-1944 MCCOLL 3080 Hwy 15, 401 E, McColl, SC 29570 TEL: 843-894-1141 FAX: 843-894-1142

CLEANING HANDS OFTEN

AVOID TOUCHING YOUR FACE WITH UNWASHED HANDS

WEAR A MASK OR FACE COVERING

Offer valid for the first 20 people to schedule. Expires 10-31-20

If you are feeling sick, we ask that you stay home and contact us to reschedule your appointment. Thank you!

MCCOLL (843) 894-1141 CAMDEN (803) 432-2432

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